Find Training Videos

We recently caught up with McDonogh School's Dalton Hengst, who's been having an outstanding season including two big wins at the Paul Short Invitational in Pennsylvania and the Great American Cross Country Classic in North Carolina.

For his workout, Hengst ran a version of the Northern Arizona University (NAU) "Lumberjack" workout, which has become a staple in his training. The regimen consists three 400m intervals and then a mile and a half tempo, all repeated three times. Below are Hengst's times for the run. 

The Workout:

First set of 400s:
1) 71 
2) 70 
3) 71

First 1.5 mile tempo: 7:38 total time

400s: 
1) 69
2) 69
3) 69

1.5 tempo: 7:36 total time

400s: 
1) 66
2) 65
3) 63

Rest 75 seconds between 400s; three minutes between the tempo and 400s.